Hardrock Hill Grinder

Workout - Hardrock Hill Grinder

• 12min @ 6'30''/km
• 8 lots of:
  • 2min @ 5'00''/km
  • 1min @ 4'00''/km
  • 3min rest
• 10min @ 6'30''/km

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Intro

Here’s a breakdown of HARDROCK 100 COURSE: CLIMB FROM TELLURIDE, COLORADO MOUNTAIN RUNNING TRAILS from Vo2maxProductions, distilled into training steps you can use. Watch the full video for the complete context.

Key points

• The runner is prepping for the ultra-marathon “Ring of Steel” (18-mile race with ~6,000 to 7,000 ft of climbing) and documents a recent hill session.
• Primary training: 20% grade hill repeats on a treadmill, with both uphill strength and technical downhill running.
• Strength elements: glute activation, hamstring and calf work, X-bar deadlifts, paired with reduced weekly mileage for recovery.
• Nutrition: plant-based eating with lots of carbs, berries, nut butter, whole grains, to fuel training at altitude.

Workout example

Treadmill hill repeats (20% grade):

1. Warm-up: 10 to 15 minutes easy.
2. 8 repeats of:
   • 2½ to 3 minutes uphill at 20% grade (roughly 400 m or ¼ mile) at a hard but controlled intensity.
   • 1 minute hard surge or sprint at each repeat’s finish.
3. Cool-down: 10 minutes easy jogging.
4. Pair with hill work on trails with solid footing (short, steep pitches), upright posture.

Practical tips

• Add glute activation and X-bar deadlifts to build climbing strength.
• Dial back total mileage slightly and plan recovery weeks to protect calves and knees.
• Eat a high-carb, plant-based diet (berries, nut butter, whole grains) for altitude work.
• Track vitamin D, B12, iron, and bloodwork, especially when training at elevation.
• Stay upright on rough ground, watch the path ahead, and stay alert to local wildlife.

Closing note

Give this hill-repeat session a try, on a treadmill or a steep hillside, and adjust speeds and intervals with the Pacing app to match your fitness.

References

• HARDROCK 100 COURSE: CLIMB FROM TELLURIDE, COLORADO MOUNTAIN RUNNING TRAILS - YouTube (YouTube Video)